by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

Do you like the look and feel of healthy hair, skin, and nails? You may not know that the look of your nails, hair and skin is largely an inside job and is determined by the foods which you eat. Below are 6 foods you should include in your diet if you want to keep your skin glowing, your hair thick and healthy and your nails looking healthy and strong.

Salmon

Salmon, like the quality varieties sold by Safcol contain many important nutrients for your skin, nails and hair including omega 3 fat. Omega 3 fat is an essential fat your body cannot make by itself. Salmon is also a great source of iron. Iron is needed to form your red blood cells which allows oxygen to be transported around your body effectively. Iron deficiency has been linked to nails which look soft and scooped out (spoon nails) and hair loss. Iron can also be found in:

• Red meat
• Poultry
• Liver
• Dried beans
• Whole grains
• Spinach
• Fortified cereal
• Egg yolks

Tuna

Tuna like the many delicious varieties sold at Safcol gives your skin, hair and nails a boost of health. Tuna is full of many important nutrients for your cells to grow and repair optimally including vitamin A and protein. This macronutrient is broken down to smaller parts called amino acids. Tuna provides all the amino acids your body needs to make a protein. This includes the ones that your body cannot make by itself called essential amino acids. One amino acid called keratin is of importance because it forms your hair and nails.

The good news is all the products sold by Safcol provide complete protein sources. You know that you are doing your skin, hair and nails a favour by choosing to include these in your diet.

Dairy

Not only is dairy an important source of calcium but dairy also contains zinc which keeps your nails smooth without any indentations (Beau’s lines) and keeps your hair thick. You can also find zinc in:

• Red meat
• Poultry
• Beans
• Nuts
• Seafood
• Fortified breakfast cereals

Eggs

Iodine found in eggs is needed to help maintain thick hair.  Other foods which contain iodine are:

• Dairy products
• Seafood which include the quality products sold by Safcol.
• Seaweed
• Iodized salt

Wholegrains

Wholegrains contain copper which is a key mineral involved in the formation of collagen. You need collagen for youthful looking skin, nails, and hair. You can also find copper in these foods:

• Beans
• Pine nuts
• Yeast
• Organic meats
• Dairy

Potatoes

This delicious vegetable gives your body many nutrients you need for health including biotin. This is a member of the B vitamin group family called vitamin H. It is needed for your body to make keratin which is the protein which makes up your hair, skin, and nails. Other foods which are a source of biotin include:

• Beef liver
• Wholegrains
• Salmon
• Oysters
• Sweet potato
• Eggs

Take home message

You deserve to put your best face forward. Try adding these foods to your week and see the difference it makes to the health of your skin, hair and nails.